10
Sep
WODs for Friday 9/6/13
CF Class WOD:
Strength: Power Clean 7×2 80-85% of max
Met-con: As many rounds in 15 minutes of: 10 power cleans, 135/95 lbs) – approximately 80-85% of weight used above 20 wall ball shots, 20/14lbs 30 abmat situps 400 meter run
KB Class WOD: Strength:
KB Complex
power clean front squat thruster snatch to backwards lunge
1 all left, 1 ll right 2 all left, 2 all right 3 all left, 3 all right
that’s 1 round
3 Rounds: try to increase weight each round
Met-con:
10-8-6-4-2 American KB Swings (55/35) Mountain climbers
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